CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

Weightlifting

Push Press

Every 3 minutes for 4 rounds

5 Push Press @70%

8 Knees to Elbow

15 Air Squats

Whatever remaining time there is is rest

Metcon

Metcon (Time)

5 Rounds

10 Power Cleans (135,95)

10 Burpees